Calcium is an essential mineral for strong bones and teeth. Anti-cancer. doi:10.1017/jns.2016.41, Lin LZ, Harnly JM. Add pre-cooked chicken or tofu for protein. The health benefits of bok choy are numerous. Bok choy is rich in vitamin K (32mcg per 1 cup serving, or about one-third of the recommended daily intake for adult women). International tables of glycemic index and glycemic load values: 2008. U.S. Department of Agriculture. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. J Agric Food Chem. Bok choy is a great food to incorporate into your diet because of its low calorie content and many health benefits, such as cancer prevention, healthy digestion, and a hefty serving of many vitamins and minerals. The recommended daily value for retinol (preformed vitamin A) is 900 mcg. 6. Bok choy also contains salicylates, compounds related to aspirin. According to the United States Department of Agriculture’s (USDA) Food and Nutrient Database, here are the nutritional values per 3.5 oz (100g) serving of bok choy (2). It is the bulk that is needed to keep everything moving through the digestive tract. In one case study, an 88-year-old woman was admitted to intensive care with a severe case of hypothyroidism after eating excessive amounts of raw bok choy. 2016;5. doi:10.1177/2048004016661435. Bok Choy is an incredibly healthy but often under utilized vegetable. J Nutr Sci. Bok choy is among the top three vegetables on the aggregate nutrient density index. The nutrients in bok choy may offer protection from a number of conditions. Based on the provitamin A content of bok choy, a 100-gram serving contains 223.5 mcg of retinol activity equivalents (RAE). While the origins of bok choy lie in 5th century China, it is now one of the most popular cultivated vegetables around the world (1). On the positive side, bok choy is a leafy green with one of the lowest oxalate contents among all vegetables (17). Fry it up with soy sauce, your extra bok choy, and a few eggs for a quick weeknight dinner option. Health Benefits of Bok Choy Bok choy is regarded a one of the top anti-inflammatory foods which also shows anti-cancer activity and supports digestion. A cup of shredded raw bok choy has 1.5 grams of carbohydrate. … Healthy bones and maintaining bone density becomes essential as age progresses and bok choy can do the... 3. Like other cabbages, bok choy is at its peak in winter. When the immune system is working well, the body can easily repel or cope with common bacteria and viruses such as colds and coughs. The cruciferous vegetable belongs to the mustard family along with cabbage, turnips, broccoli, and kale. However, when the plant is damaged (for example, by an animal bite), glucosinolates and the myrosinase enzyme combine and toxic metabolites form. The health benefits of bok choy Benefits. Embrace the wide range of bok choy benefits for health by … Like many fruits and vegetables, especially bright or dark-colored ones, bok choy contains antioxidants, which help the body fight inflammation and cell damage. In particular, bok choy and similar dark leafy greens, such as mustard greens, turnip greens, and Napa cabbage, are a good source of a flavonoid called quercetin., A review study published in 2016 found an association between consumption of leafy green vegetables, including cruciferous veggies, and a decreased risk of cardiovascular disease. That being said, cases of harm from consuming raw cruciferous vegetables are extremely rare in the scientific literature. Bok choy has a deliciously fresh and flavorful taste with a crunchy texture. Bok choy is a cruciferous, leafy green vegetable, so it's packed with nutritional compounds that may offer health-promoting properties. This... 3. Don't wash until immediately before cooking. When choosing bok choy, look for vibrant, green blades accompanied by firm white stems that are a little moist. Published April 4, 2019. In the markets, buy fresh harvest featuring firm stalks and dark green crispy,flavorful leaves. As a dark, leafy, cruciferous vegetable, bok choy is highly nutritious. Moving away from the nutritional value of bok choy, let’s take a look at its culinary properties. Although most of us only know ‘bok choy’ as one thing, there are several different cultivars of the vegetable (26). Bok Choy’s Benefits: Bok choy, much like other cabbage varieties, boasts a high dose of vitamin C per serving. Among that some of the health benefits of Bok Choy include improving bone health, prevent … Further research is necessary to gain a better understanding of the potential effects of glucosinolates on human health. Helps Treat and Prevent Cancer. For example, Bok Choy is very useful for good and strong bones and has a very rich source of antioxidants. Like most vegetables, bok choy has a negligible amount of fat. Bok choy benefits many different parts of the body and also tastes good when prepared correctly. Alongside other vegetables such as kale, broccoli, and Brussels sprouts, bok choy is a member of the Brassica (cruciferous) family of plants (4). One potential downside of raw bok choy is that it contains several enzymes collectively known as myrosinase. Bok choy allergies have not been reported in the medical literature. 5. As with most non-starchy vegetables, the glycemic index of bok choy can't be determined by standard procedures, but eating bok choy is assumed to have very little effect on blood sugar. One cup of this vegetable provides as much as 50 milligrams of vitamin C. As you probably already know, this vitamin is crucial for overall optimum health because of its anti-oxidant, immune-boosting, and anti-inflammatory properties. Bok Choy Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. These enzymes are part of the defense system for plants in the cruciferous family, and they are designed to discourage herbivores from eating the plant (39). The digestion of these compounds leads to the production of several metabolites, including isothiocyanate and nitriles (7, 8, 9). The veggie is packed with vitamins A and C. One cup of cooked bok choy provides more than 100% of the recommended dietary allowance (RDA) of A, … In high doses, these metabolites may interfere with thyroid function (40, 41). If you can't or prefer not to consume dairy, it's important to find other dietary sources of calcium, and bok choy fits the bill (along with other dark leafy greens, such as spinach). FoodData Central. It is a very good source of folate, calcium, and vitamin B6 as well. While smaller/realistic portions of raw bok choy are unlikely to be an issue, it is also worth noting that heat (and thus cooking) deactivates the myrosinase enzyme (43, 44). American Academy of Allergy Asthma and Immunology. The best Bok Choy contains the most vitamin A, C, E, K and other vitamins. It's easy to prepare and makes a tasty addition to soups, stir-fries, and other Asian-influenced dishes. Although further research is necessary, bok choy may also offer additional benefits from the polyphenols and glucosinolates that it contains. It can be eaten as a meal with Chinese or Japanese specialities or mixed with Chinese soups and stir-fried vegetables and eaten on its own. Talk to your doctor or a nutritionist about how to manage this sensitivity. There is a lack of human trials demonstrating that these compounds have a protective effect against disease. Bok choy is a great source of fiber, which is essential for healthy digestion. When a person is eating enough fiber, the body can use that fiber to remove waste through the intestines. 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